Sweet Potato Hash, my old friend. No matter how long it’s been since I cooked you, what time of day I serve you, or even what specific ingredients make it into my skillet that day (this recipe suggests sweet potatoes, Italian sausage, and bell peppers, but they are by no means the rule), you nourish me, judgement free.
I’m not sure when you last cooked a hash recipe, but for us the answer is usually too long.
Magnificently flexible, incredibly filling, and loaded with ingredients from every food group, hash can be so many things we need at any given moment:
- a healthy, all-in-one meal
- a protein-packed breakfast, impressive brunch, or easy weeknight dinner
- stellar leftovers that are easy to reheat
- a clean-out-the-fridge situation
- a great excuse to add a runny egg to something (I am always happy to have this)
In addition to being loaded with vegetables and protein, this sweet potato hash is Whole30 and paleo friendly, as well as gluten free and dairy free.
It has a subtle kick from a touch of sriracha, which plays off of the natural sweetness of the sweet potatoes.
Italian sausage, one of my favorite ingredients for skillet recipes ranging from Sausage and Rice Casserole to Italian Sausage Skillet with Vegetables to Skillet Lasagna with Basil, Italian Sausage, and Butternut Squash, gives the hash even more complexity.
This crispy sweet potato hash is easy enough to pull together for dinner tonight, scrumptious enough to serve at brunch with pride, and if you’re a five-star planner who likes to get ahead on meals for the week, this sweet potato hash is meal-prep friendly too.
What is Sweet Potato Hash
Traditionally, hash is served as a stick-to-your-ribs breakfast or brunch and can be on the heavier side. It’s a classic you often see on diner menus and combines potatoes, meat, and eggs, cooked together in a skillet, preferably until crispy on the bottom.
Sweet potato hash takes those core ingredients, then gives them a wholesome spin.
The most obvious change is swapping cubed sweet potatoes for the white potatoes, a trick I also use when making these popular Sweet Potato Hash Browns.
When comparing the nutrition of sweet potatoes vs. white potatoes, sweet potatoes are the winner. While both are wonderful additions to a well-rounded, healthy diet, sweet potatoes are packed with oodles of beneficial fiber, vitamins, and beta-carotene.
In addition to the nutritional benefits, I also enjoy using sweet potatoes to make hash because their natural sweetness is especially scrumptious alongside other savory hash ingredients like Italian sausage (or bacon), eggs, and (at least in our house) a dash or two of hot sauce.
How to Make Sweet Potato Hash
This recipe for sweet potato hash with sausage and bell peppers is a draft to get you started, but it is by no means the only combination.
Try this sweet potato hash with bacon in place of the sausage or add a handful of sautéed kale for a super boost of green.
- Sweet Potatoes. With a lightly crispy outside and tender inside, sweet potatoes help this hash earn a healthy recipe gold medal. I chose not to peel my sweet potatoes (the skin has added nutritional benefits), but you can peel them first if you prefer.
- Italian Sausage. To take the flavors up a notch, I opted to use Italian sausage for its added herbs and spices. I like to use Italian turkey or chicken sausage, but if you can’t find either of these, you can use regular pork sausage.
- Eggs. A runny egg on top of your serving is delightful and one of my favorite parts. Plus, eggs provide protein, making this hash even more filling.
- Red Bell Peppers. These red beauties taste fantastic with sweet potatoes, and sausage and peppers are a stellar combo too (this Sausage and Peppers recipe is further proof).
- Green Onions. Adds a balanced bite and freshness to the hash.
- White Wine Vinegar. Adding vinegar to the water used to boil the sweet potatoes helps them hold their shape and enables their outsides become golden and crispy. No mushy potatoes in this hash recipe!
- Sriracha. We love a dash of hot sauce on our sweet potato hash. It’s a wonderful complement and not too overpowering (feel free to add more if you like your hash spicy).
- Boil the potatoes with vinegar and salt, until tender.
- Brown the Italian sausage, cooking it through, then transfer it to a plate.
- Saute the peppers, then add the sweet potatoes.
- Stir in the sausage, green onion, sriracha, and spices.
- Make small wells for your eggs, then carefully pour the eggs into each one.
- Bake the hash at 400 degrees F for 10 to 15 minutes (or until your eggs are as done as you like). Scoop onto serving plates and DIG IN!
What to Serve with Sweet Potato Hash
This sweet potato hash with eggs is a wonderful all-in-one meal, but here are a few ideas of what to serve with it if you’d like to bulk it up further:
- Whole Grain Toast. If you don’t need this sweet potato hash to be Paleo or Whole30, try it piled on top of a thick slice of high-quality toasted bread. (This is my personal favorite!)
- Bacon. For the meat-lovers at your table, add a side of Oven Baked Bacon.
- Fruit. A simple side of fresh fruit would be delicious and healthy.
Make Ahead, Storage, and Reheating Tips
- To Make Ahead. For easy sweet potato hash meal prep, chop the sweet potato, bell pepper, and green onion up to 1 day in advance. Store in separate storage containers in the refrigerator.
- To Store. Place leftover hash in an airtight storage container in the refrigerator for up to 3 days.
- To Reheat. Gently rewarm leftovers in a cast iron skillet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave. I like to heat up just the hash, then top it with a freshly fried egg.
- To Freeze. Store the hash (without the eggs) in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator, and top with fresh eggs just before reheating.
- This recipe is Whole30 and Paleo as written.
- Make It Vegetarian. Take a note from this Chickpea Hash and use a 15-ounce can of chickpeas instead of the meat.
- Make it Vegan. Use chickpeas or a vegetarian meat crumbles in place of the sausage; omit the eggs.
More Hearty Breakfast (or Breakfast for Dinner!) Recipes
Recommended Tools to Make This Recipe
- Cast Iron Skillet. This lifetime piece will take you seamlessly from stovetop to oven.
- Saucepan. Whether you’re boiling the potatoes for this recipe or boiling pasta for one of my many pasta recipes, this kitchen tool is essential.
- Extra Large Cutting Board. Since this recipe involves lots of chopping, I love using a cutting board with extra space.
However long it’s been since you last enjoyed hash, I hope this hearty sweet potato hash with eggs and sausage graces your table soon.
Whether you serve it for brunch, lunch, or brinner, like a reliable friend, it will be happy to be there for you.
This hearty, colorful Sweet Potato Hash with Italian turkey sausage, eggs, and peppers is a filling, healthy skillet meal that’s perfect for breakfast or dinner! Protein-packed, Paleo, and Whole30, it’s easy to make ahead for meal prep and impressive enough for brunch.
- 1 pound sweet potatoes — scrubbed and chopped into 3/4-inch dice (no need to peel, about 2 medium)
- 2 teaspoons white wine vinegar
- 2 teaspoons kosher salt — divided
- 8 ounces fresh bulk spicy Italian or mild Italian turkey or chicken sausage — if you can’t find one of these varieties in chicken or turkey, use pork sausage instead
- 1 to 2 tablespoons extra-virgin olive oil — plus additional as needed
- 2 red bell peppers — cored and ½-inch diced
- 3 medium green onions — chopped, divided
- ½ teaspoon Sriracha
- 1/4 teaspoon ground black pepper
- 4 large eggs
- For serving: diced avocado — non-fat plain Greek yogurt, shredded cheddar cheese (optional)
Place a rack in the center of the oven and preheat the oven to 400 degrees F.
Place the potatoes in a medium saucepan. Cover with water by 2 inches, then add the vinegar and 1 1/2 teaspoons salt. Bring to a boil, lower the heat, then simmer for 5 minutes. The potatoes should be fork tender but not total mush. Drain and set aside.
Meanwhile, heat a large (12-inch), cast iron or similar oven-safe skillet over medium heat. If using chicken or turkey sausage, add 2 teaspoons olive oil (if using pork sausage, you may not need the oil). Add the sausage, and sauté for 6 to 8 minutes, breaking the meat into small pieces, until lightly browned and cooked through. If the skillet looks dry at any point, drizzle in additional oil to keep the pan from drying out. With a slotted spoon, transfer to a plate.
Add 1 tablespoon oil and bell peppers to the pan. Increase the heat to medium-high and let cook for 4 minutes, until they are beginning to soften.
Add the drained sweet potatoes to the pan. Cook, tossing occasionally with a spatula, for 6 to 8 minutes, until the sweet potatoes are lightly browned. If the pan becomes dry at any point, drizzle in more oil as needed to prevent sticking. Return the sausage to the pan. Add half of the green onion, sriracha, black pepper, and the remaining 1/2 teaspoon salt. Stir and let cook 2 minutes.
Create 4 wells in the hash where you will crack each egg. Working one egg at a time, crack an egg into a small bowl, then carefully pour it into one of the wells. Quickly repeat with the remaining eggs.
Transfer the skillet to the oven and bake until the eggs are done to your liking, about 10 to 15 minutes for lightly runny yolks. Sprinkle with the remaining green onions and any desired toppings. Scoop generously onto plates, ensuring each serving has an egg. Enjoy immediately.
- TO MAKE AHEAD: For easy sweet potato hash meal prep, chop the sweet potato, bell pepper, and green onion up to 1 day in advance. Store in separate storage containers in the refrigerator.
- TO STORE: Place leftover hash in an airtight storage container in the refrigerator for up to 3 days.
- TO REHEAT: Gently rewarm leftovers in a cast iron skillet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave. Top rewarmed hash with a freshly fried egg.
- TO FREEZE: Store the hash (without the eggs) in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator, and top with fresh eggs just before reheating.
Course: Breakfast, brunch, Main Course
Keyword: sweet potato hash meal prep, sweet potato hash paleo, sweet potato hash with eggs, sweet potato hash with sausage, whole30 breakfast
Amount per serving (1 (of 4)) — Calories: 303, Fat: 13g, Saturated Fat: 4g, Cholesterol: 194mg, Potassium: 705mg, Carbohydrates: 30g, Fiber: 5g, Sugar: 9g, Protein: 17g, Vitamin A: 18360%, Vitamin C: 98%, Calcium: 81%, Iron: 7%
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